Looking after your own health makes it easier for you to care for your child.

Try to create some self-care practices in your life like:

• eating well
• moving your body
• getting some sunlight throughout the day
• enough sleep
• doing things that help relax you.

You don’t need to be the perfect parent, just be present and as supportive as you can be.

Ask for help when you need it- from friends, family or health professionals.

Your child looks up to and learns from you. If you take care of your own mental health and discuss concerns with loved ones, your child is likely to do the same.

Think about what actions you ask of your child and if your actions match. If you too have areas to work on, it’s a great opportunity to grow together.

 See Parent and carer wellbeing for more coping strategies.

By spending quality time with your child, you create stronger family bonds. 

Try to eat meals together without screens, go for walks, help with homework or find new spots to explore on the weekend.

Little moments matter.

Coping strategies help manage emotions after something has happened.

Practising coping strategies when things are calm, so they are easier to do when things get more difficult in life.

Some examples of coping strategies:

• train running late? Look for a relaxing strategy like listening to your favourite song or a breathing technique
• stuck on a difficult homework task? Take a short walk around the block to reset
• can’t sleep from overthinking? Try writing your thoughts down in a journal.

When things go wrong, show your child how to cope and help them do the same.

Write down any changes in your child including their feelings, mood or things happening around them. This can be useful to understand any patterns or triggers in their life.

These notes can be very helpful when speaking to a health professional.

Mental health is something that will always be present in your child’s life.

Keep talking to them as they develop. 

Meet them at an age-appropriate level, adjusting chats to match their age and understanding.

Being part of a community helps children feel a sense of belonging.

There are many positive mental health outcomes from social connection in the community. It can:

• build lifelong friendships
• support emotional wellbeing
• give children a broader safety network.

Find community connection in your area through:

• sporting clubs
• music or drama societies
• education or craft groups
• cultural or outdoor groups.

A community’s social cohesion is directly correlated with a reduction in mental health concerns.

Eating well and being active supports positive mental health. It can help manage symptoms and prevent future issues. These habits help:

• boost positive chemicals in the brain
• balance energy levels
• improve sleep
• regulating blood sugar levels.

See Movement guidelines for more information.